Insomnia: how to sleep better

The goal is not to force sleep. It is to give your body a predictable cue for rest and reduce the habits that can keep your mind alert in bed.

Insomnia can involve taking a long time to fall asleep, waking repeatedly, waking earlier than intended, or feeling that sleep did not refresh you. A difficult night can happen during stress, illness, travel, or a change in routine; insomnia becomes more concerning when the pattern keeps returning.

Daytime effects may include tiredness, irritability, reduced concentration, and worry about the next night. That worry can itself make bedtime feel tense, creating a cycle in which the bed becomes associated with being awake.

Keep a regular time to get up, including after a poor night. Use the hour before bed for quieter activities, dimmer light, and a routine that helps you shift out of work or scrolling. Keep the bedroom dark, comfortably cool, and reserved for sleep where possible.

Avoid using alcohol as a sleep aid and limit caffeine late in the day, as both can fragment sleep or make it harder to settle. If you cannot sleep, get out of bed for a calm, low-light activity and return when you feel sleepy rather than watching the clock.

A brief sleep diary can reveal patterns in bedtime, wake time, naps, caffeine, alcohol, and stressful events. Bring it to an appointment instead of trying to remember every detail.

Arrange a medical appointment when poor sleep continues, affects work, driving, mood, or relationships, or leaves you struggling to stay awake in the day. A clinician can look for contributing factors such as pain, breathing symptoms at night, medication effects, low mood, anxiety, or a disrupted sleep schedule.

Seek urgent help if sleeplessness comes with thoughts of harming yourself, severe confusion, or a major change in behaviour. Do not drive or operate machinery when sleepiness makes you feel unsafe.

Could a health condition, medicine, caffeine, alcohol, or shift pattern be contributing to my sleep problem? What changes should I try first, and should I keep a sleep diary? Ask whether a structured talking treatment for insomnia would suit your situation and what signs would mean you need follow-up sooner.